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Wednesday 200722

21
Jul

Wednesday 200722

CrossFit Rectify – CrossFit

Movement standards:

Inchworm: https://youtu.be/KqCMJWc9Xos

Behind the Head Snatch Grip Press: https://youtu.be/Ab22DXm7J7A

Jumping Air Squat: https://youtu.be/0rGu3B8BDXk

Hang Muscle Snatch: https://youtu.be/wY_AhMQj4-4

Snatch Balance: https://youtu.be/XuFaD1sAVGI

Power Snatch: https://youtu.be/TL8SMp7RdXQ

Thruster: https://youtu.be/L219ltL15zk

BB Back Rack Carry: https://youtu.be/-BqQVsLk9Bg

Warm-up

Warm-up (No Measure)

2 Rounds (1st with a PVC, 2nd with empty barbell)

5 Inchworms

5 Behind the Head Snatch Grip Press

5 Behind the Head Snatch Grip Press (1/4 Squat)

5 Jumping Air Squats

5 Hang Muscle Snatch
10min

Strength

Snatch Balance – Heavy 3 (3 rep)

Snatch Balance

Build to a heavy 3

Hold bottom position for 1sec
15 – 20min to complete

Metcon

Metcon (Time)

15 – 10 – 5

Power Snatch (75/55)

Thruster (75/55)
GOAL: 4 – 7min

Time Cap: 9min

Accessory Work

BB Back Rack Carry (100m)

BB Back Rack Carry

100m (115/80)

Keep core/back engaged with a solid upright posture.
5min to complete

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